You don’t need fancy workout equipment to stay in shape. In fact, you can get in the best shape of your life without weights or any equipment.
However, having a few workout equipment such as the swiss ball can keep your workouts fun. Additionally, the swiss ball will activate your abs more than most bodyweight workouts.
Using a properly inflated ball will help you get the most out of the workout. You also need to perform the workout on a comfortable surface. Use a yoga mat or perform it on the carpet.
This workout will target all the muscles in your midsection, including the transverse abdominis muscles.
Watch the demonstrations below the video to learn how to perform each exercise properly.
12-Minute Swiss Ball Ab Workout
Here’s a breakdown of the 12-minute swiss ball ab workout for beginners:
2 Rounds of…
Swiss Ball Leg Lifts – 40 Seconds
Rest 15 Seconds
Ball Passes – 40 Seconds
Rest 15 Seconds
Swiss Ball Plank – 40 Seconds
Rest 15 Seconds
Swiss Ball Seated Twists – 40 Seconds
Rest 15 Seconds
Swiss Ball Rollouts – 40 Seconds
Rest 15 Seconds
Swiss Ball Side Crunch – 60 Seconds (30 Seconds Each Side)
Swiss Ball Leg Lifts
Have you ever done the regular leg lifts? This variation is more challenging because the swiss ball makes your legs heavier.
Remember to place your hands under your butt to reduce the pressure on your lower back.
Ball Passes
Ball passes are fun because they engage both the lower and upper body. Control your motion while doing this exercise. Moving too fast can make it less effective.
Lower your hands and feet until they almost touch the floor in each rep.
Swiss Ball Plank
The plank is one of the best exercises for activating the transverse abdominis muscles. Very few other exercises activate this muscle.
Keep your feet straight and your body aligned in a straight line. Make sure your palms are directly below the shoulders.
Swiss Ball Seated Twists
Seated twists activate your rectus abdominis and oblique muscles. Lean back to fully engage your ab muscles.
Rest your feet on the floor to make this exercise less challenging. Also, avoid arching your back as that puts pressure on your spine.
Swiss Ball Rollouts
This exercise builds core stability because you have to balance your upper body on the ball.
Roll the ball forward as far as possible and then roll back to starting position. Control your motion and keep your neck in its neutral position.
Swiss Ball Side Crunch
This exercise targets your oblique muscles. Make your squeeze your oblique muscles every time you crunch in.
This workout will definitely tone your ab muscles. In fact, if you combine it with the fat blaster sequence, you can melt away the excess fat and see your abs within a few weeks.
This sequence has unique exercises that target every muscle in your body. That’s why it’s helping thousands on men and women build their dream bodies within a few weeks.
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